Weekly Workout Schedule

Monday

Strength/Skill:
Squat Clean

Conditioning:
Nasty Girls
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

Tuesday

Conditioning:
Run
Row
Burpee over rower
Sit-ups

Wednesday

Strength/Skill:
Shoulder Press
Back Squat

Thursday

Strength/Skill:
Power Snatch

Conditioning:
Run
Snatches
Rope Climb

Friday

Saturday

Conditioning:
Run
Curtis P complex*
Burpee toes to bar

*1 rep= Power clean + lunge R + lunge L + push press

Sunday

Strength/Skill:
3 Position Clean

Conditioning:
Power Cleans
Assault Bike Calories

DISCLAIMER:
Our workouts are subject to change. What you see in advance may not be set in stone because, well, shit happens. Whether it’s a sudden fire or flash flood, wild animals wandering through, unexpected moon phases, or just the weather being its predictable self, we’ve got plenty of reasons to shake things up and keep you on your toes. So, don’t be surprised if our plans shift—consider it part of the adventure!

ANNOUNCEMENTS:
Community Cup – June 9th-June 15th: All athletes who completed the 2025 CrossFit Open and submitted scores for all three workouts will be assigned a competition level to continue their season at their affiliate with the new Community Cup! This in-affiliate competition will be a unique format for athletes to compete against others at a similar fitness level. More information and registration here